SME Groove Getting a bit More Intense

Monday

Feeling burnt..... took day off

Sunday

Got in some cardio and stretching in my two classes. Then went to park of grease up a few moves. Learnt about engaging trapezius and rhomboids to protect rotator cuff during bridges. Basically you can take the pressure from your shoulders and place it a little bit on your upper back muscles. Will experinment further. Thighs were tired but still mananged to bounce in a few decent mortals

Saturday

Felt decently well rested so banged out an intense power workout while tofu did some mall wandering.

Bent over row
3 reps x 5 sets x 75kg (including bar)

Smith Machine Squats
3 reps x 5 sets x 115kg (excluding bar)

Dips
No weight belt in sight so did 6 sets x 10 reps x Free

Friday

Roda at academy for Rafa's birthday. Played a few lou hungish games.

Thursday

Whole day at a permaculture farm in Batu Arang with Shaun and his friend James.

Wednesday

Dang no idea what happened today. Um........ oh yeah think I went to park with Woei but couldn't actually do anything.... ehehe